Semela se entsoeng ka leqhoa se ka ba e 'ngoe ea liketso tse ntle tsa lehlabula: li-sopho ea li-eggplant tse monate, tse nang le likhahla tsa likotopo tse khabisitsoeng mona le mane. E sebetsa ka boeona, e le karolo ea sejana sa meroho e halikiloeng, kapa esita le ho ema ka har'a liphoofolo tse phelang burgers. Ka bomalimabe, hangata ho na le ho noa haholo ebile ha ho na monate kapa ha ho na moriana ebile ho na le spongy. Ka lehlohonolo, ho na le tsela ea ho ja monate oa li-eggplant tse monate ka linako tsohle.
Kakaretso ena e bonolo e sebelisa matla a metsi a letsoai (aka brining) ho tiisa hore ho na le sethopo sa eggplant se khabisitsoeng ka ntle, se nang le monate o monate ka hare, le se nang le tatso-nako le nako ha u phahamisa likhahla tse seng kae tsa meroho e tsitsitseng haholo grill e chesang.
Ikutloe u lokolohile ho khabisa linoko le litlolo tse ling, ho kenyelletsa ho sebeletsa serame sa veine ea balsame , dollop ea pesto , khaba ea li- romesco , kapa ho hasana ha feta cheese le ho etsa hore mokhoa ona o bonolo e be kemiso ea hau. Semela se entsoeng ka li-eggplant se khabisitsoeng se boetse se na le mahlo a mangata a tomate ka lehlakoreng le leng.
Seo U tla se Hloka
- 2 tablespoons letsoai le letle, hammoho le ho fafatsa
- 3 li-eggplant tse mahareng
- Hoo e ka bang senoelo sa 1/3
- oli ea mohloaare
Kamoo U ka e Etsang
- Ka sekotlolo se seholo qhibiliha litepisi tse peli tsa letsoai ka metsi a futhumetseng a 1 kopi; hlohlelletsa ho fihlela letsoai le qhibiliha ka botlalo. Kenya likotlolo tse 6 ho isa ho tse 8 metsi a batang. Beha ka thōko (ena ke brine).
- Khaola le ho lahla qetellong ea leqhoa. Le hoja batho ba bang ba fumana ho le thata ho senya letlalo la eggplant, ho tlohela letlalo bakeng sa ho hlahisa lijo ho thusa lilae tsa eggplant li boloka sebopeho sa tsona ebe li etsa hore li be bonolo ho li tšoara (hlokomela: lijo ha li hloke letlalo). Khaola li-eggplant ka li-¾-inch tse nang le diagonal tse teteaneng, tse fapaneng kapa tse nang le bolelele. Beha likaroloana ka metsi a letsoai, li behe fatše ka sekotlolo se ka morao, 'me u se ke ua soak bonyane metsotso e 30 ho fihlela hora.
- Ho sa le joalo, mocheso oa mashala kapa khase ea khase ho ea bohareng-mocheso o phahameng. U lokela ho khona ho tšoara letsoho ka hoo e ka bang lisenthimithara ka holim'a grate ea ho pheha metsotsoana e 3 ho ea ho e 4 pele oe hula hōle le mocheso.
- Hlatsoa leqhoa le ho le tšela ka lithaole tsa pampiri kapa thaole e hloekileng ea kichineng. Beha likaroloana ka lakane e kholo ea ho baka kapa terata. Senya lehlakoreng le leng ka oli ea mohloaare 'me u fafatsoe ka letsoai. Beha likarolo tse oiled-side-down ho grill. Koala sekwahelo haeba u sebelisa khase ea khase 'me u phehe ho fihlela marotholi a majoe a hlaha, hoo e ka bang metsotso e 5.
- Hlatsoa mahlakoreng a mahlakoreng a lilae ka oli ebe u li fafatsa ka letsoai. Etsa likhae holim'a tsona, koala sekwahelo holim'a khase ea khase 'me u phehe ho fihlela marotholi a majoe a hlaha ka lehlakoreng le leng' me eggplant e bonolo haholo metsotso e meng e 5. Sebeletsa mocheso o chesang kapa oa mohatsela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 97 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,746 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |